Three things to remember when eating out

When eating out, bear the following in mind:

1. Order the smallest portion of everything.
Buy a small popcorn, a small salad, a small burger. Studies find we tend to eat what’s in front of us, even though we’d feel just as full on less.

2. Don’t eat with a large group. A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories and help with bonding in the bargain.

3. Eat equal portions of vegetables and grains at dinner. A cup of cooked rice or pasta has about 200 calories, whereas a cup of cooked veggies has a mere 50 calories, on average, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University’s Sargent College. To avoid a grain calorie overload, eat a 1:1 ratio of grains to veggies. The high-fibre veggies will help satisfy your hunger before you overeat the grains.

 

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